An “imposter” is someone who pretends to be something they’re not. In psychology, “imposter syndrome” describes the experience of feeling like a fraud despite evidence of your competence— doubting your abilities and fearing you’ll be “found out,” even when you’ve objectively succeeded. Research shows 70% of adults experience imposter syndrome at least once, and it’s not a mental illness but a common psychological pattern, especially among high achievers.
Here’s the irony— people with imposter syndrome aren’t actually impostors. They’re usually highly competent people who can’t internalize their own success.
Key Takeaways:
- “Imposter” means someone pretending to be something they’re not— in psychology, it describes feeling like a fraud despite evidence of competence
- 70% of adults experience imposter syndrome at least once— it’s remarkably common, especially among high achievers
- Imposter syndrome is not a mental illness: It’s not in the DSM-5, though it can co-occur with anxiety and depression
- There are 5 types of imposter syndrome identified by Valerie Young— Perfectionist, Expert, Soloist, Natural Genius, and Superhero
- These feelings often appear at growth thresholds— they may signal you’re stretching into new territory, not that you don’t belong
Table of Contents:
- What Does “Imposter” Mean? (Basic Definition)
- What Is Imposter Syndrome?
- Signs and Symptoms of Imposter Syndrome
- The 5 Types of Imposter Syndrome
- What Causes Imposter Syndrome?
- What Imposter Syndrome Might Be Telling You
- Strategies for Overcoming Imposter Syndrome
- FAQ
What Does “Imposter” Mean?
An “imposter” is someone who pretends to be something or someone they’re not— a person who deceives others about their true identity, abilities, or qualifications.
The word literally means deceiver. A fraud. Someone wearing a mask.
Both spellings are correct, by the way. Merriam-Webster accepts “imposter” and “impostor” interchangeably.
In everyday use, imposter describes someone committing fraud— pretending to be a doctor when they’re not, claiming credentials they don’t have. But in psychology, the word takes on a different meaning. And that’s where it gets interesting.
In psychology, “imposter” takes on a specific— and much more common— meaning.
What Is Imposter Syndrome?
Imposter syndrome is a psychological pattern where people doubt their accomplishments and fear being exposed as a “fraud”— despite evidence of their competence and success.
Imagine this— You get promoted. Instead of celebrating, you think, “They made a mistake. They’re going to figure out I’m not qualified for this.”
That’s imposter syndrome.
According to NCBI research, it’s defined as “self-doubt of intellect, skills, or accomplishments among high-achieving individuals.” People with imposter syndrome can’t internalize their success. They attribute achievements to luck, timing, or fooling others— never to their actual ability.
The term was first coined in 1978 by psychologists Pauline Clance and Suzanne Imes, who originally called it “imposter phenomenon.” They initially studied high-achieving women, though research has since shown it affects people across all genders.
Here’s what you need to know about prevalence— Psychology Today reports that 70% of adults experience imposter syndrome at least once in their lifetime. That statistic should be reassuring. You’re not alone.
One crucial clarification— imposter syndrome is not a mental illness. According to Stanford University, it’s not included in the DSM-5 (the diagnostic manual for psychiatric disorders). However, it can co-occur with anxiety and depression, and persistent symptoms may warrant professional support.
How do you know if you’re experiencing imposter syndrome?
Signs and Symptoms of Imposter Syndrome
Common signs of imposter syndrome include attributing success to luck, feeling undeserving of achievements, overworking to prove yourself, and fearing that others will discover you’re not as capable as they think.
If you routinely dismiss praise and constantly wait for the other shoe to drop, you may be experiencing imposter syndrome.
According to Cleveland Clinic, common signs include—
- Attributing success to luck, not ability— “I just got lucky” or “It was good timing”
- Difficulty accepting praise— When someone compliments your work, you think “They’re just being nice”
- Fear of being “found out”— Constant anxiety that someone will discover you’re not as competent as they think
- Overworking to compensate— Working excessive hours to “prove” you deserve your position
- Perfectionism— If it’s not perfect, it doesn’t count— and nothing is ever perfect
- Negative self-comparison— Constantly comparing yourself unfavorably to peers
- Downplaying accomplishments— “Anyone could have done that”
- Setting excessively high standards— Then feeling like a failure when you don’t meet them
Sound familiar?
Recognizing these patterns is the first step. You can’t address what you don’t acknowledge.
Imposter syndrome shows up in different ways. Valerie Young identified five types.
The 5 Types of Imposter Syndrome
Psychologist Valerie Young identified five types of imposter syndrome— the Perfectionist, the Expert, the Soloist, the Natural Genius, and the Superhero— each with distinct patterns and triggers.
According to HelpGuide’s research, most people identify strongly with one or two types. Knowing your type isn’t just academic— it reveals your specific triggers and helps you recognize when imposter feelings are distorting reality.
1. The Perfectionist
Never satisfied with work. Focuses on mistakes over successes. Believes anything less than 100% equals failure.
If you’ve ever received a 95% positive performance review and fixated on the 5% criticism— you might be a Perfectionist.
2. The Expert
Doubts self if there’s any gap in knowledge. Feels the need to know everything before starting. Hesitates to speak up unless absolutely certain.
The Expert won’t apply for a job unless they meet every single qualification. They constantly seek additional certifications or training— never feeling “expert enough.”
3. The Soloist
Believes asking for help equals incompetence. Must accomplish things independently. Feels fraudulent if needing assistance.
For the Soloist, collaboration feels like cheating. If they didn’t do it alone, it doesn’t count.
4. The Natural Genius
Feels fraudulent if not immediately proficient. Believes competence should be effortless. Struggles when learning requires effort.
If you’ve ever felt like a failure because something didn’t come easily— because you had to actually work at it— that’s Natural Genius thinking.
5. The Superhero
Overworks to prove worth. Feels the need to excel in every role simultaneously— employee, parent, partner, friend. Burns out trying to be everything to everyone.
The Superhero takes on more and more, believing that slowing down would reveal their inadequacy.
Which type resonates most?
What causes these feelings in the first place?
What Causes Imposter Syndrome?
Imposter syndrome can stem from personality traits (perfectionism, neuroticism), family dynamics, being new to a role, and feeling different from peers in your environment.
According to Psychology Today, several factors contribute—
Personality factors— High perfectionism, low self-efficacy, and neuroticism correlate with imposter feelings. If you’re hard on yourself by nature, you’re more susceptible.
Family dynamics— Growing up with high-achievement expectations or inconsistent praise patterns can create imposter tendencies. If success was expected but never quite acknowledged— or if failure was catastrophized— those patterns persist.
Transitions— Starting a new job, receiving a promotion, entering a new field. Any transition can trigger imposter feelings. You’re in unfamiliar territory. Of course you feel uncertain.
Being different— Imposter syndrome often intensifies when you’re the “only one”— the only woman, the only person of color, the only one without a traditional background. Feeling different amplifies feeling fraudulent.
Comparison culture— Social media shows everyone else’s highlight reel. Constant comparison feeds imposter feelings.
Here’s what research tells us— it’s not about actual competence. Highly capable people experience imposter syndrome just as intensely— sometimes more so— than those with less experience.
Here’s where it gets interesting— what if imposter feelings are trying to tell you something?
What Imposter Syndrome Might Be Telling You
While imposter syndrome is often painful, it frequently appears at thresholds of growth— when you’re stretching into new territory, taking on bigger challenges, or stepping into a role you haven’t fully grown into yet.
This is what most articles about imposter syndrome miss.
If you only experience imposter feelings when you’re coasting in familiar territory, that would be strange. But that’s not when it shows up. It shows up when you’re growing.
I’ve noticed a pattern— imposter syndrome tends to emerge at exactly the moments that matter most. Before the big presentation. After the promotion. When starting the business. At every threshold of growth.
Here’s a reframe from The Meaning Movement’s perspective on fear— fear can lead to transformation and help us explore deeper questions of identity and meaning.
What if imposter syndrome works similarly?
The feeling of “I don’t belong here” might actually mean “I haven’t fully grown into this yet.” And that’s different from “I shouldn’t be here at all.”
This connects to identity. An identity crisis isn’t a breakdown— it’s a developmental turning point. Similarly, imposter feelings might signal you’re becoming someone new. The old identity doesn’t fit anymore. The new one hasn’t fully formed.
Here’s the distinction that matters— Is this fear pointing toward growth, or warning me of actual danger? Most imposter feelings fall into the first category. You’re not in danger. You’re expanding.
That reframe doesn’t mean you just ignore the feelings. Here’s how to work with them.
Strategies for Overcoming Imposter Syndrome
To overcome imposter syndrome, start by recognizing the pattern, challenging distorted thoughts, keeping a success record, talking to others, and reframing perfectionism as growth.
You don’t beat imposter syndrome by becoming more competent— you beat it by changing your relationship to competence and accepting that growth involves uncertainty.
1. Recognize the Pattern
Name it to tame it. “I’m experiencing imposter syndrome” is more powerful than “I’m a fraud.” One is a feeling. The other is an identity.
2. Keep a Success Record
Document your achievements, positive feedback, and wins— especially the small ones. When imposter feelings hit, you have evidence to counter them.
3. Talk About It
This one is underrated. Isolation feeds imposter syndrome. When you tell someone, “I feel like a fraud,” and they say, “Me too”— the spell breaks. You realize it’s not just you.
4. Challenge the Thoughts
When the voice says “You got lucky,” ask— “Is this feeling or fact?” What’s the evidence? Would I say this to a friend in my position?
5. Reframe Perfectionism
Progress beats perfection. You don’t need to be flawless to be valuable. “Good enough” is often exactly that— good enough.
6. Separate Feelings from Facts
Feeling fraudulent doesn’t mean being fraudulent. Feelings are information, not commands. You can feel like an imposter and still do the work.
7. Seek Professional Support
If imposter feelings become overwhelming or persistent, consider working with a therapist. Cleveland Clinic notes that cognitive behavioral therapy (CBT) is particularly effective.
8. Connect to Purpose
Your work matters regardless of feelings. When you’re connected to why you’re doing this— the purpose behind the work— imposter feelings have less power. Purpose doesn’t eliminate doubt. It helps you act despite it.
FAQ
What does imposter mean?
An “imposter” (or “impostor”— both spellings are correct) is someone who pretends to be something they’re not. In psychological terms, “imposter syndrome” describes feeling like a fraud despite evidence of your competence and achievements.
Is imposter syndrome a mental illness?
No, imposter syndrome is not a recognized mental illness or diagnosis in the DSM-5. However, it can co-occur with and contribute to anxiety and depression. If feelings become overwhelming, professional support may help.
What are the signs of imposter syndrome?
Key signs include— attributing success to luck rather than ability, difficulty accepting praise, fear of being “found out,” overworking to prove yourself, perfectionism, and comparing yourself negatively to others.
How common is imposter syndrome?
Very common— research suggests 70% of adults experience imposter syndrome at least once in their lifetime. It’s especially prevalent among high achievers, people in new roles, and those who feel different from their peers.
Moving Past the Mask
Imposter syndrome is common, and it’s not a character flaw.
Understanding your type helps you recognize triggers. Knowing the signs helps you catch distorted thinking. And here’s what matters most— these feelings often appear at growth thresholds.
Your purpose isn’t disqualified by doubt. You can feel like an imposter and still be exactly where you’re supposed to be.
Maybe those feelings aren’t proof that you don’t belong. Maybe they’re proof that you’re stretching into something new.
That’s not a reason to ignore them. But it is a reason to keep going.
Three things to do now:
- Identify which of the 5 types resonates most with your experience
- Start keeping a success record— document one win today
- Talk to someone you trust about these feelings (you’d be surprised how common they are)
And if you’re navigating a bigger question about purpose or identity, you’re not alone in that either.
I believe in you.
